Evo Fitness 53552 owner manual Stretching routine, Cool Down, Warm UP

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stretching routine

AND COOL DOWN

 

WARM UP

A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire program at least two and preferably three times a week, resting for a day between workouts. After several months, you can increase your workouts to four or five times per week.

Warming up is an important part of your workout, and should begin every session. It prepares your body for more strenuous exercise by heating up and stretching out your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles. At the end of your workout, repeat these exercises to reduce sore muscle problems. We suggest the following warm-up and cool-down exercises:

Inner Thigh Stretch

Sit with the soles of your feet together with your knees pointing outward. Pull your feet as close into your groin as possible. Gently push your knees towards the floor. Hold for 15 counts.

Hamstring Stretch

Sit with your right leg extended. Rest the sole of your left foot against your right inner thigh.

Stretch toward your toe as far as possible. Hold for 15 counts. Relax and then repeat with left leg extended.

Head Roll

Rotate your head to the right for one count, feeling the stretch up the left side of your neck. Next, rotate your head back for one count, stretching your chin to the ceiling and letting your mouth open. Rotate your head to the left for one count, and finally, drop your head to your chest for one count.

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Contents EVO Sierra Home Gym Preassembly Before BeginningParts list Majority of the Listed Hardware is Already in PlacePlace Majority of the Listed Hardware is AlreadyPartsdiagram Assembly InstructionsAssembly instructions StepAssembly FIG-3 Firmly tighten all bolts at this time Assembly Lower CableWarranty WarrantyImportant Steps Important stepsBefore beginning Target heart rate Your Target ZoneExercising Finding your pulseMuscle chart ChartCool Down Stretching routineWarm UP Shoulder Lift Page